Warm-up: ALL
Pass throughs
OH stretch
Shoulder mobilization (2min.)
Psoas/hip mob. (1 min per leg)
Jump Rope
OH squat
Supermans
6:30:
Mechanics: Deadlift/SDHP/Burpees
WOD: 3 RFT
Deadlift x10
Bear Crawl x20yrds
burpees x30
7:30
SWOD: Push Press 3x3
WOD: Tabata This
Cool Down: ALL
Cat Scratchers
Flat back knee pull to extension
OH stretch
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